Trim Healthy Mama Cookbook Substitutes

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Feeling left out without a Trim Healthy Mama Cookbook? I've rounded up a huge list of similar recipes, just for you!

Repin this post for later. Better yet, bookmark it for easy reference!

If you have so far been unable to get the new Trim Healthy Mama Cookbook, but are dying to try some of the recipes you keep hearing about in the facebook group, I’m here to help you out. I know what it’s like to feel left out when it seems everyone but you is in the the know about something. 

So, to ease your suspense, I have scoured the internet and have compiled a list of recipes that are very similar to the ones in the book. In fact, several of them are the exact same recipes. I’ve done my best to list them in the order they are in the book. On the left is the title of the cookbook recipe, so if you hear a recipe mentioned by its cookbook name, you can find it here. On the right is the linked recipe.

I have tried to get recipes that are similar to the ones in the book and most of these are the same fuel type. I put the fuel type after the recipe title. If the linked recipe is a different fuel type, I will put the type after the link. If there is none after the link, it is the same fuel type as the book recipe.

This post is not meant to discourage anyone from purchasing the book as they are able, but is meant as a resource for those unable to buy at this time. There are some recipes I’ve not been able to find substitutes for, and some of the recipes will not have superfood powers like their cookbook counterparts. You can think of the new cookbook as an advanced level. When you are ready to take your meals to the next level of superfood, and you are able, then do get the cookbook. Also, I don’t know about you, but I prefer to have an actual, real book in front of me when cooking. So again, think of this as a way to get your feet wet and bridge the gap between now, and when you are ready for the real thing!

In order for this list to be of value to you, I recommend that you are familiar with the Trim Healthy Mama Plan. Perhaps you have the original book, but have not been able to get the new ones. If you have none of the books yet, the new Plan Book is ideal to start you on your journey. If you cannot afford any book at all, you may find this post helpful on where to get help. If you have no idea what Trim Healthy Mama is, please take a look at this brief introduction.

I’d also like to note that you can actually view quite a few recipes in the preview of the cookbook on Amazon. However, there are none after Lazy Lasagna–so no desserts. It skips right to the index, which you may still find helpful.

There is also some good info at the beginning about which ingredients you should get first (special note on page 25). You can get many of these on the Trim Healthy Mama website, a natural food store, Amazon, or even your regular super market.

Ok, so here we go!

One Pot Meals

Cajun Cream Chicken (S)Five Spice Cream Cheese Chicken

Wicked White Chili (E)- Crockpot White Chicken Chili

Rich and Tender Stew (S) – Easy Beef Stew with Daikon

Ridiculous Meatballs and Spaghetti (S) – Italian Meatballs (omit breadcrumbs) and serve over on plan pasta

Wipe Your Mouth BBQ (E) – THM BBQ Sauce over shredded chicken breast

Smarty Pants Stroganoff (S) – Creamy Beef Stroganoff

Chicken Florentine (S) – Slow Cooker Cream Cheese Chicken

Buttah Chicken (S) – Crockpot Butter Chicken

Pot Roast with Radishtoes and Gravy (S)- Pot Roast with “Potatoes”

Cowboy Grub (E)- Posse Stew (use lean meat, omit corn OR hominy, omit cornstarch and water and add cooked brown rice)

Swedish Meatballs in Cream Sauce (S) – Paleo Swedish Meatballs

Egg Roll in a Bowl (S) – Egg Roll in a Bowl

Slim Sloppy Joes (E or S) – Crockpot Sloppy Joes

Chicken Alfredo (S) – Zucchini Noodle Alfredo

Quinoa Goes Cajun (E)THM Jambalaya

Orange Chicken (S) – Grain Free Orange Chicken

Reuben in a Bowl (S)Reuben in a Bowl

Trim Zuppa Toscana (S) – Imitation Olive Garden Italian Tuscany

Lentil Soup (E) – Lentil Soup for the Soul

Chicken Jalapeno Popper Soup (S) – Jalepeno Chicken Bacon Chowder

Tomato Chicken Bisque (S)Gluten Free Chicken Gumbo (E)

Golden Chana Soup (E)Indian Chana Dahl Spinach Soup (opt for the FF Greek yogurt to keep it E)

Creamy Chicken and Wild Rice Soup (E) – Creamy Chicken and Wild Rice Soup

Pearl’s Chili (S)Easy Chili (halve the beans to keep it S)

Just Like Campbell’s Tomato Soup (S)Simple Tomato Soup

Loaded Fotato Soup (S)Loaded Baked “Potato” Soup

Thai on the Fly Soup (FP) – Thai Chicken Noodle Soup

Hearty Mains and Sides

Wise Shepherd’s Pie (S)Low Carb Cauliflower Shepherd’s Pie

Loaded Spaghetti Squash Casserole (S) – Chicken Spaghetti Squash Casserole

Lazy Lasagna (S)Lazy Lasagna

Nacho Stuffed Peppers (S) – Mini Pepper Nachos

Creamy Pearlchilada Bake (S)Easy Chicken Enchiladas

Fakertot Casserole (S)Fakertot Casserole

Cheeseburger Pie (S)Bacon Cheeseburger Casserole

Mama’s Famous Meatloaf (S) – Mommy’s Meatloaf

Chicken Parmy (S) – Lazy Chicken Parm

Bangin Ranch Drums (S) – Bangin Ranch Drumsticks

Super Salmon Patties (S)Grain Free Salmon Patties

Fried Breaded Fish (S) – Fish Fry, THM Style

Trim Mac Salad (S) – Big Mac Salad

Cheddar Herb Biscuits (S)Buttery Garlic and Sharp Cheddar Biscuits

Swiss Bread (FP)Multi-purpose Low Carb Bread

Trim Corn Bread (S)Sour Cream Corn Bread

Soft Sprouted Bread (E)Easy Sprouted Whole Wheat Rolls

Wonder Wraps (FP)Coconut Wonder Wraps

Artisan Sourdough Bread (E)Gwen’s Easy E Bread

Perfect Pizza (S)Low Carb Pizza Crust

Fooled Ya Pizza (S) –Cauliflower Pizza Crust

Sweet Potato Fries (E)Sweet Potato Fries

Rad Hash (S) – Breakfast Hash

Mashed Fotatoes (S)Garlic Mashed Caulitoes

Troodles (FP or S) – Zucchini Noodles

Deviled Eggs (S)Deviled Eggs w/ Green Onions

Cauli “Potato” Salad (S)Cauliflower Potato Salad

Sunrise Eats

Mufflets (S)Ham ‘n’ Egg Cupcakes

Breakfast Casserole (S)Crockpot Egg Casserole

Eggatable Scramble (FP)Veggie Egg Scramble (S)

Sweet Dreams Oatmeal Bowls (E) – Scrumptious Overnight Oatmeal 5 Ways

Stovetop Crunch Granolas (E) – Easy Stovetop Granola

Apple Cinnamon Crockpot Oatmeal (E) – Apple Cinnamon Oatmeal

Trim Healthy Pancakes (E)Biggest Loser Pancakes (omit sugar or use on plan sweetener)

Bring on Da Buttah Pancakes (S)Low Carb Pancakes

Welcome Back Waffles (S)Almond Flour Yogurt Waffles

Chocolate Waffles (E) – Brownie Batter Pancakes

French Toast in a Bowl (S) – French Toast in a Bowl

Chocolate Monkey Crepes (E) – Easy Peasy Crepes (FP)

Donuts (S) – Just check out this roundup

Sweet Treats

Volcano Slide Muffin (S) – Volcano Mud Slide Muffin

Brainy Blueberry Muffin (S) – Blueberry Muffins (FP or E)

Frosted Cinnamon Muffin (S) – Cinnamon Roll MIM

Lemon Poppy Seed Muffin (S) – Lemon Poppy Seed Muffin in a Mug

Choc Skinny Chip Muffin (S) – Satisfying Chocolate Chip Muffins

Apple Cinnamon Swirl Muffin (E) – Apple Oatmeal Muffin

Strawberry Muffin (FP) – Strawberry Cake

Chocolate Banana Muffins (E) – Chocolate Banana Oat Muffins

Luscious Lemon Cake (S) – Lemon Coconut Muffin in a Mug

Pineapple Upside Down Cake (E) – Pineapple Upside Down Cake in a Mug

Peanut Puff Cake (S) – All For One Peanut Butter Cake

Trimtastic Chocolate Zucchini Cake (S) – Chocolate Zucchini Cake

Bust-a-Myth Banana Cake (E) – THM Banana Bars

Lemon Curd Layer Cake (S) – FP Light Lemon Cake (FP)

Butterfly Wings Cake (FP) – Angel’s Berry Cake (S, with whipped topping. I think it’s FP without)

Chocolate Truffle Cakes (S) – Mocha Chocolate Layer Cake

Glazed Crumb Cake (S) – Coffee Cake

Time for Lime Cake (S) – Coconut Key-Lime Cake

Special Agent Cake (S) – Chocolate Cake with a Secret

Special Occasion Chocolate Cake (S) – Low Carb Sacher Torte

Cake for Dinner (S) – Fudgy Chocolate Layer Cake (this one is chocolate, the one in the book is not, but both have a good dose of protein and veggies)

Cry No More Brownies (S) – Healthy Chocolate Fudge Zucchini Brownies (these use zucchini, rather than okra, but still a veggie!)

No Bake Cookies (S) – Fudgy No Bake Cookies

Banana Meringues (FP) – Snowflake Meringue Cookies

Peanut Gems (FP) – Fuel Pull Peanut Butter Blondies

Believe it or Not Chocolate Chip (S) – Chocolate Chip Pudding Cookies

Chocolate Moisties (S) – Black Bean Chocolate Chip Cookies

Simple Simon Pressed Crust (S) – THM No Bake Pie Crust

Key Lime Pie (S) – Key Lime Pie

Secret Silk Pie (S) – Low Carb French Silk Pie

Chocolate Berry Wedding Cheesecake (S) – Classic Cheesecake

Zapple Crumble (S) – Mock Apple Crisp

Apple Crumble (E) – Apple Crisp for One

Avo Cream Pudding (S) – Dark Chocolate Avocado Pudding

Gluccie Pudding (FP) – Chocolate PB Gluccie Pudding

Bread Puddins’ (E) – Dump and Stir Bread Pudding

Trim Freezes (FP) – Trim Healthy Mama Ice Cream

Polar Bear Soft Serve (FP) – Dreamy Fudge Pops

Cottage Berry Whip (FP) – Cottage Berry Whip

Skinny Chocolate (S) –  3 Ingredient Chocolate Bars (use on plan sweetener)

Treeces (S) – Low Carb Peanut Butter Squares

Skinny Peppermint Patties (S) – Chocolate Mint Creams

Payoff Day Candies (S) – Sugar Free Payday Candies

Skinny Chocolate Truffles (S) – Skinny Chocolate Truffles

Lemon Pucker and strawberry gummies (FP) – Yummy Gummy Candy

Peanutty Fudge (S) – Peanut Butter Fudge

Mazing Marshmallows (FP) – Homemade Marshmallows

Praline Protein Bars (S) – Homemade Quest Bars


Good Girl Moonshine (FP) – Good Girl Moonshine

Singing Canary (FP) – Singing Canary

The Shrinker (FP) – The Shrinker

Earth Milk Sip (FP) – Earth Milk Sip

Apple Pie Sip (FP) – Caramel Apple Sipper

Winter Wonderland Sip (FP) – Winter Wonderland Sip

Orange Creamsicle Shake (E) – Orange Dream Shake

Thin Mint Chocolate ChipShake (S) – Thin Mint Chocolate Chip Milkshake

Shake Gone Nuts (FP) – Healthy Peanut Butter Cup Milkshake (use peanut flour for FP, otherwise an S)

Strawberry Cheesecake Shake (S) – Strawberry Cheesecake Protein Shake

German Chocolate Shake (S) – German Chocolate Shake

Fat Stripping Frappa (FP) – Fat Stripping Frappa

Mocha or Salted Caramel Fat Stripping Frappa (FP) – Salted Caramel Mocha Fat Stripping Frappa

Trimmy Light (FP) – Healing Trimmy

Cuddle Family Hot Chocolate (FP or S) – Sugar Free Hot Chocolate (single serve)

Sweet N Slender Iced Tea (FP) – Sweet Iced Tea (sugar free)

Easy Chocolate Milk (FP) – Sugar Free Chocolate Milk Mix

Lemon Lime Trim Pop (FP) – Sugar Free Lemon Lime Soda Pop

All Things Smooth and Crunchy

Drive Thru Sue Cheesy Crackers (S)Cheese Crackers with Almond Flour

Joseph’s Crackers (FP)Joseph’s Lavash Chips

Thinnies (S)Easy Peasy Cheesy Crackers

Crispy Addictions (S) – Cinnamon Coconut Chips (savory variations included!)

Macho Nacho Crunch Puffs (FP)Low Carb Cheetos (S)

Peanut Cocoa Crunch Puffs (FP)Reese’s Peanut Butter Cereal (S)

Cinnamon Crunch Puffs (FP)Cinnamon Crunch Cereal (S)

Pretzel Sticks (FP)Low Carb Soft Pretzels (S)

Apple Dip (FP)Healthy Peanut Butter Yogurt Dip

Mrs. Criddle’s French Onion Dip (S) – French Onion Dip

Body Burn Mayonaise (S) – Homemade Mayo (made with MCT oil)

Zesty Avo Cream Dressing (S) – Avacado Dressing

Rhonda’s Ranch Dressing (S)Homemade Ranch Dressing

Thousand Island dressing (S) – Thousand Island Dressing

Grand Greek Dressing (S) – Greek Salad Dressing

Slim Belly Jelly (FP) – Sugar-Free Strawberry Refrigerator Jam

Handy Chocolate Syrup (FP) – Hot Fudge Syrup-Sauce

Pancake Syrup (FP) – Homemade Maple Pancake Syrup

Trim Healthy Ketchup (FP) – Homemade Low Carb Ketchup

Basic Gravy (FP or S) – THM Gravy (S if you use juices from meat)

Peanut Junkie Butter (FP) – Chocolate Hazelnut Dream

Trim Bullion Mix (FP) – Trim Bullion

Macho Nacho Seasoning (FP) – “Dorito Dust

Trimquick (FP) – Sugar Free Chocolate Milk Mix





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  1. I’m new to this way of eating, in that I’m getting ready to take the plunge. Does anyone know if the baking recipes have to be adjusted for high altitudes?

    1. I think it depends on your oven and other factors. I’m at 3,000 feet myself, and I’ve had electric and gas stoves that cook slightly differently. I would just start with whatever the directions say and keep an eye on it.

  2. I am not familiar with the Trim Healthy Mama program, however, these recipes are really nice! 🙂

  3. I would encourage your readers to make sure they read the Trim Healthy Mama Plan book. It explains how and why the plan works in detail. Trying to do Trim Healthy Mama without reading the book would only cause frustration. It’s so good to really understand how the plan works so you can do it successfully.

  4. You may want to note for your readers that you are taking Cookbook recipes of one fuel type, (S, E or FP) and replacing them with online recipes that are not of the same fuel type. This could be misleading for some, especially those that are new to THM and lead them into unintentional crossovers. While I am sure there are some great recipes in your list, I think it is a little misleading to say that it is a good substitute for the actual Cookbook!

    1. Hi Rohnda. Most of the recipes are the same fuel type and the few that are not I put the fuel type after the online recipe. But I will put an additional note in the post to specify this. Thanks for the tip!

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